Wednesday, Jul 9
Workout of the Day
WARM UP 122
(Checkbox)
10 M CRAB CRAWL
10 BIRDIE
10 DB/BANDED SUMO DEADLIFT HIGH PULL
10 BIRDIE
10 DB/BANDED SUMO DEADLIFT HIGH PULL
Clean & Jerk 5x3
(Load)
Clean & Jerk for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Work up to 60%
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Work up to 60%
Tabata: Back Squats, L-sit, Ring Rows, Handstand Hold, & Row
(Reps)
-Tabata back squats (FROM THE RACK), #135/95
-Tabata L-sit
-Tabata ring rows
-Tabata handstand hold
-Tabata row
Rest 1 min after each round
The Tabata interval is 30 seconds of work followed by 20 seconds of rest for 5 intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise
-Tabata L-sit
-Tabata ring rows
-Tabata handstand hold
-Tabata row
Rest 1 min after each round
The Tabata interval is 30 seconds of work followed by 20 seconds of rest for 5 intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
Post total reps/seconds/calories for each exercise
10 MIN SQUAT MOBILITY
(Other / Text)
COMPLETE EXERCISES IN VIDEO BELOW
Thursday, Jul 10
Workout of the Day
#68 WARM UP
(Rounds + Reps)
10 CAT/COW
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
5 STRICT PULL UPS
10 GROINERS
10 HOLLOW ROCKS
Mix STRENGTH
(Checkbox)
3 Rounds
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
10 Strict Pull ups (add weight if possible )
10 SLDL (single leg deadlift) #35
10 Kneeling Single Arm DB shoulder press (right arm)
10 Kneeling Single Arm DB shoulder Press (Left arm)
04 Turkish Get ups
15 Hollow Rocks
AMRAP 10: Deadlifts, Hand-Release Push-Ups
(Rounds + Reps)
Complete as many rounds as possible in 10 minutes of:
15 deadlifts
15 hand-release push-ups
♀ 95 lb ♂135 lb
15 deadlifts
15 hand-release push-ups
♀ 95 lb ♂135 lb
Low Back Mobility
(Other / Text)
https://youtu.be/lrGeTLW2Ml4
Friday, Jul 11
Workout of the Day
WARM UP 3
(Rounds + Reps)
3 ROUNDS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
10 SINGLE LEG BOX SQUATS
10 SKI JUMPS
12 DOUBLE UNDERS
10 SUMO SQUATS
Bear Complex
(Load)
3- 5 Rounds for Max Load:
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round.
Each round is 3 unbroken sets of:
- 1 Power Clean
- 1 Front Squat
- 1 Push Press
- 1 Back Squat
- 1 Push Press
You must hold on to the bar for the entire round.
#58 WOD
()
FOR TIME :
20 DB FRONT SQUAT #25/35
200M RUN
10 OVER THE DB BURPEE
15 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
10 DB FRONT SQUATS
200 m run
10 OVER THE DB BURPEE
5 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
20 DB FRONT SQUAT #25/35
200M RUN
10 OVER THE DB BURPEE
15 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
10 DB FRONT SQUATS
200 m run
10 OVER THE DB BURPEE
5 DB FRONT SQUATS
200M RUN
10 OVER THE DB BURPEE
Move this hips mobility
(Other / Text)
https://youtu.be/sOuKeVuej9E?t=222
Saturday, Jul 12
Workout of the Day
BRUCK
()
Four rounds for time of:
- Run 400 meters
- 185/125 pound Back squat, 24 reps
- 135/95 pound Jerk, 24 reps
- Run 400 meters
- 185/125 pound Back squat, 24 reps
- 135/95 pound Jerk, 24 reps
